The workout below, targets those muscles to create a stable platform for your legs to generate real power.

Because you push yourself to 80-90% of your max, it gives you a tough workout in minimal time. And more and more athletes are moving towards sprint workouts; that is, sprinting through multiple types of exercises to get the full body workout you need. This preps your body to do pretty much anything.

CycloCross bikes, or Cross bikes are made like a racing bike--light weight with the ability to maintain high speeds--but with an off terrain tire, made for mud, climbing and high intensity maneuvers.

Enter your own personal CoreFitCross workout plan:

Get on your bike and push yourself to your lactate threshold–the threshold where your muscles start to burn. Hold it there for 30 seconds and then push to your max for 15sec. Drop it back down to your threshold for 30sec and drop down to 30% of your max for 3 minutes. Repeat this 6 times. You can try it going up a hill–it perfectly replicates what CycloCross is all about.